The Pan-Mass Challenge is excited to announce that Bay State Physical Therapy is the official physical therapy sponsor for the third consecutive year. Bay State Physical Therapy is committed to helping the PMC raise money for Dana-Farber Cancer Institute and helping riders feel their best.

As you train for PMC 2020 Reimagined, there are exercises you can do out of the saddle that will help maximize your function and minimize your risk of injury while riding for a long period of time. The combination of exercises below do not require any equipment and will assist you in gaining flexibility and strength in the muscles you use while riding. Remember – training off the bike is just as important as training on the bike. Here are six movements to try at home on your next cross training day.

6 Exercises for Cyclists from Bay State Physical Therapy

Lying Figure 4 Stretch

Why: Targets hips, low back, and glutes

How:

1. Lie on your back
2. Cross one leg with your ankle resting on the opposite knee. Holding on to the back of your leg and gently pull your knee towards your chest, stopping once you feel a strong, but comfortable stretch
3. Hold stretch for 20 seconds, complete 3 times then switch to the opposite side

Commandos

Why: Creates core strength and shoulder stability

How:

1. Start in a tall plank position remembering to engage your core and maintaining a straight line
2. Lower yourself down onto your elbows while working to avoid rotation of the hips, keeping your core tight – it helps to envision a cup of water on your back that you’re trying not to spill!
3. Push back up through one arm at a time to return to the starting position
4. Perform 5 repetitions leading with one arm for 3 sets, then repeat with the other arm leading

Dead Bugs

Why: Creates stability in the core, spine, and low back muscles

How:

1. Lay on your back with your knees bent at 90 degrees and arms pointed straight up towards the ceiling
2. While keeping your lower back on the floor, extend the right arm up and over your head as you extend the left leg out and towards the floor – if you feel your back start to arch return to the starting position and reset your core muscles before your next repetition
3. Exhale as you bring your arm and leg back to the starting position, reset your core, and switch sides
4. Extend your left arm up and over your head as your right leg straightens and extends out above the floor
5. Perform 3 sets of 8 repetitions on each side

Glute Bridge

Why: Extends hip flexors, strengthens glutes and core

How:

1. Lie on your back and bend both knees, keeping feet flat on the floor
2. Drive through your heels, activate your glutes, and elevate your hips until your hips are in alignment with your knees and shoulders
3. Hold this position at the top for a count of 3, being sure to keep your hips level side to side, and then slowly lower down to the starting position
4. Perform 3 sets of 10 repetitions

Side Lying Hip Abduction

Why: Strengthens hips to promote stability in the core and reduce low back compensation

How:

1. Lie on your side with legs straight, top leg rotated towards the instep of your bottom foot
2. Allowing your heel to lead, raise the top leg as you lift through the hip, if you have a hard time doing this you can lay up against a wall and glide your heel along the wall
3. Control the speed of the movement as you slowly bring your leg back down to the starting position
4. Perform 3 sets of 10 repetitions on each side

Bodyweight Squats

Why: Strengthens lower body and core specifically targeting quadriceps

How:

1. Start with your feet slightly wider than hips width apart and your arms out in front of you, engage your core muscles (while still being able to breathe and talk!
2. Bend your knees and sit back through your heels as if you were going to sit in a chair
3. While keeping your head and chest up, drive through your heels to return to standing by engaging your glutes
4. Perform 3 sets of 10 repetitions

The overall goal of physical therapy is to relieve pain, strengthen and stretch the body, as well as improve overall function. At Bay State Physical Therapy, we understand how important your cycling is to you and our goal is to help you maintain or achieve optimum levels of physical function, so you can enjoy cycling without having to worry about pain or discomfort.

Contact us today at 1-866-296-BSPT(2778) or visit baystatept.com to schedule a free injury assessment at one of our 60+ locations. One of our licensed providers will assess your strength and flexibility in order to tailor a stretching and exercise program to your specific needs to keep you cycling at your best.